NEWS

MONTHLY CHALLENGE
June Challenge – Abs + Foam Roll. This months daily challenge has TWO PARTS:

  1. Strengthening your MIDLINE, aka your abs! Every day there will be a new mini wod that targets your abdominals, transerve abs, obliques, and spinal erectors. The stronger your midline is, the more effectively and efficiently you can transfer power (move more weight!) and do it safely!
  2. FOAM ROLLING for 5 minutes per day! Why foam roll? It relieves tension in tight muscles, increases mobility, and it feels good! You can do it anytime, however to maximize the benefits grab a roller pre/post workout. And better yet,  roll with a friend. The best part is, it only takes five minutes!

Keep track of your progress, and keep each other accountable by signing up at the front desk!

SUMMER TEENS PROGRAM
Starting Tuesday 6/25, Teens class is moving to TUESDAYS and THURSDAYS from 7:30-8:30AM!! Open gym is still available for adult members.
SUMMER SPIRIT FRIDAYS
Every Friday during the summer will be a “Spirit Day.” If you’d like to participate, have your gym attire reflect that day’s theme. Last year was a blast! You’ll see a few themes repeated, and some really great new ones! The fun STARTS Friday 6/28, and with the theme Pride, to celebrate Pride Month. AND we have daybreak pride tanks (yes, mens tanks too!), and tshirts for order!!
Spirit Themes and Dates
Fri 6/28 – Pride
Fri 7/5 – Red, White + Blue
Fri 7/12- Concert Tshirt
Fri 7/19- Matchy Matchy
Fri 7/26 – School Spirit
Fri 8/2 – The Uniform (all black)
Fri 8/9 – Country vs. Country Club
Fri 8/16 – Version of Your Former Self
Fri 8/23 – Monochromatic Color Blocking
Fri 8/30 – Barbie

WOD

“Taking Control”

METCON

400 Meter Run
100 GTOH
400 Meter Run
100 Hollow Rocks
400 Meter Run
100 Burpees
400 Meter Run
100 Superman Rocks
400 Meter Run
100 Russian Twists
400 Meter Run

Weight: 45/25

MASTERS

400 Meter Run
100 GTOH
400 Meter Run
100 Tuck Rocks
400 Meter Run
100 Burpees
400 Meter Run
100 Superman Rocks
400 Meter Run
100 Russian Twists
400 Meter Run

Weight: 25/15

MOVE

200 Meter Run
100 GTOH
200 Meter Run
100 Sit Ups
200 Meter Run
100 In+Outs
200 Meter Run
100 Superman Rocks
200 Meter Run
100 Russian Twists
200 Meter Run

Weight: 15/10

WOD GUIDANCE & GOALS
Start and end this beauty with a RUN! There is 12-15 minutes of running, and a few sprinkles of other movements in between. Use a plate for the ground-to-overhead, that you can cycle for 25 reps before having to take a break. Spend no more than 4 minutes on this station. The hollow rocks will take :90-2:00 as well as the superman rocks, and Russian twists (left is one, right is two.) The burpees will take the longest. Every 10-20 reps face a new direction to help you keep count and mentally stay focused. Spend no more than 10 minutes on the burpees. Target 35 minutes (40 min cap.)

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